Download Lower Your Cholesterol (E)

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What Is Cholesterol?
The ‘Good’(HDL) and
‘Bad’ (LDL)
Cholesterol Concept
YOUR BLOOD
CHOLESTEROL IS
MADE UP OF THE
FOLLOWING:
LDL
Transports cholesterol from
liver to the blood vessels
Blood vessel
Liver
High Density Lipoproteins
(HDLs)
HDL
Removes cholesterol from the
blood vessels to the liver for breakdown
HDLs, also known as 'good
c h o l e s t e r o l ' r e m ov e e x c e s s
cholesterol, prevent cholesterol
build-up in the blood vessels, and
lower your risk of heart disease.
Cholesterol is a waxy, fat-like
substance. We need cholesterol to
build cell membranes, make
Vitamin D, sex and adrenal
hormones and bile acids.
Low Density Lipoproteins
(LDLs)
Your liver produces most of the
cholesterol your body needs to work
properly. This together with the
cholesterol from the foods you eat
make up the total cholesterol in your
blood, known as blood cholesterol.
The cholesterol and fat from LDLs
are the main source of dangerous
build-up and blockage in the blood
vessels. That is why LDL-cholesterol
is often called the 'bad cholesterol'.
Triglycerides
For a healthy individual your blood
cholesterol levels should be as follows:
Total cholesterol
HDL-cholesterol
LDL-cholesterol
Triglycerides
< 5.2 mmol/L
(200 mg/dL)
≥ 1.0 mmol/L
(40 mg/dL)
< 3.4 mmol/L
(130 mg/dL)
< 2.3 mmol/L
(200 mg/dL)
1
Triglycerides are another type of
fat in your bloodstream, which is
used by your muscles to provide
your body with energy. Excess
triglycerides put you at higher risk
of a heart attack.
High Blood Cholesterol,
Why Worry?
WHY WORRY ABOUT
HIGH BLOOD
CHOLESTEROL?
WHAT IS HIGH BLOOD
CHOLESTEROL?
A high blood cholesterol level means
that you have more cholesterol in
your bloodstream than your body
needs. The higher your blood
cholesterol level, the greater your
risk of developing heart disease.
When there is too much cholesterol
in your blood, the excess cholesterol
gets deposited in the wall of your
blood vessels. These deposits (called
plaque), cause narrowing and
hardening of the blood vessels or
atherosclerosis. This can lead to
slowing down or blockage of the
flow of blood, resulting in a heart
attack or stroke.
Your doctor will be able to tell you
whether you have high blood cholesterol
by performing a blood test. Check your
blood cholesterol levels once every 5
years (if your cholesterol levels are
normal) or more often as advised by
your doctor.
Red blood cells
Fatty Streaks
Normal Artery
Blocked or Clogged Artery
Plaque
2
How To Lower Your
Cholesterol
WHAT PUTS YOU AT RISK?
Although older people and those with a family history of heart disease or stroke
are more likely to develop high blood cholesterol, other lifestyle choices will
decide if you get the disease.
To lower your blood cholesterol, remember the following tips:
LOSE WEIGHT: Reducing excess weight will help to lower
your total and LDL-cholesterol and triglyceride (fat) levels. Not
only will you improve your health, you'll look & feel better too!
EAT HEALTHILY:
• Less Fat: Limit your intake of all types of fats, both
Eat Less
unsaturated and saturated. Replace some saturated
with unsaturated fats (see pg5).
• Less Cholesterol: Cholesterol is only found in animal
products. Major sources include organ meats (e.g. liver,
brains, kidneys, intestines, heart), egg yolk, squid, fish
roe, shellfish, prawns, crabs and animal fats. A high intake
of cholesterol raises your total blood cholesterol, so limit
your average dietary intake of cholesterol to 300 mg/day.
Food Item
Chilli crab, 1 portion (90g)
Oyster omelette, 1 portion (250g)
Fried kway teow with cockles, 1 portion (380g)
1 Braised egg (50g)
Boiled chicken liver, 1 portion (90g)
Mutton briyani, 1 portion (510g)
Roast duck (with skin), 1portion (90g)
Pig's brain, 1 portion (90g)
Ikan kembong stuffed with sambal, 1 portion (90g)
Stewed beef, 1 portion (90g)
Roast chicken, 1 portion (90g)
Roast belly pork, 1 portion (90g)
5 Steamed prawns (90g)
1 Bak pow (meat pau) (120g)
Butter, 1 tablespoon (15g)
3
Cholesterol Content
(mg/serving)
130
350
230
240
150
100
120
850
60
20
100
90
150
40
40
Eat More
• More Fibre: Fibre found in oats, oat bran, barley, fruit,
vegetables, legumes and whole grains can speed up
the removal of cholesterol from your blood.
Drink Less
• Less Alcohol: Excessive alcohol intake can lead to
high blood pressure. Alcoholic drinks also contain
many calories, which can contribute to weight gain.
DON'T SMOKE: Smoking damages the blood vessel
walls, making them more prone to fatty deposit buildup. Smoking also lowers the level of HDL-cholesterol
in the blood and reduces the protective effect against
atherosclerosis. So if you do smoke, stop now!
EXERCISE: Lack of exercise is associated with a low
HDL-cholesterol level. Try to accumulate at least 30
minutes of moderate intensity physical activity (in a
single bout or multiple bouts of 10 minutes) on 5 or
more days per week e.g. brisk walking, cycling (leisure).
KEEP YOUR MEDICAL CONDITIONS IN
CONTROL: Uncontrolled high blood pressure and
diabetes can lead to narrowing of your blood vessel
walls. So, monitor your health status regularly!
MEDICINE(S): If your blood cholesterol levels are
too high, your doctor may prescribe cholesterol-lowering
medicine(s). Take your medicines(s) in addition to
making lifestyle changes. Remember, medicines are
not meant to replace a healthy lifestyle.
4
What Are The Fats In
Your Diet?
All fats and oil contain a mixture of saturated, mono- and poly-unsaturated fats
in different proportions. Some foods contain more saturated fat than others. The
type and amount of fat in your diet can affect your blood cholesterol levels. It
is important to limit your intake of ALL types of fats.
SATURATED FATS (SFA)
These are found mainly in animal foods,
like butter, ghee, lard, cream, fat on meat,
milk fat and cheese. Vegetable fats like
coconut oil, palm kernel oil, palm oil
and cocoa butter are rich sources. Too
much SFA raises total and LDLcholesterol levels.
herring also contain high amounts of
polyunsaturated fat called omega-3 fatty
acids, which makes blood clot less easily
and reduces the risk of stroke. PUFA
helps to lower blood cholesterol.
MONOUNSATURATED
FATS (MUFA)
POLYUNSATURATED FATS
(PUFA)
These are present in olive, canola,
peanut and sesame oils, almonds and
avocados. Studies have shown that
MUFA can lower LDL-cholesterol
and increase HDL-cholesterol.
These are found mainly in nuts, grains
and seeds such as sunflower, soya
bean, corn and sesame. Some oily fish
such as sardine, salmon, mackerel and
'Pick Your Fat Wisely' - Use the following chart, to choose your fat wisely and find
out which types of oils are healthier alternatives and better for your heart.
Comparison
of Dietary
Fats
Saturated
Polyunsaturated
Monounsaturated
Canola oil
Sunflower oil
Corn oil
Olive oil
Soybean oil
Peanut oil
Lard
Beef tallow
Palm oil
Butter fat
Cocount oil
7
32
61
12
72
13
15
16
58
29
10
75
15
62
19
23
33
43
48
10
48
47
3
51
49
10
68
39
4
28
91
2 7
0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%
5
Healthy Eating Habits
TIPS FOR REDUCING FAT & CHOLESTEROL IN YOUR DIET
Meat and Poultry
• Limit red meats (e.g. beef, pork,
lamb, duck, goose) to
3-4 times a week
and one palm- size
serving (cooked
weight 90g) each
time. Red meats tend to be higher in
fat than white meats (e.g. chicken,
turkey).
• Choose leaner cuts such as loin, round
and sirloin. Avoid sausages, luncheon
meat and lap cheong (chinese sausage).
• Trim off visible fat from meat and
skin from poultry.
• Limit offal meats e.g. kidney, brain
and liver.
• Replace meat and poultry with beans,
legumes or tofu on some days.
Fats and Oils
Eating at home
• Use less oil/fat for cooking.
• Spread your butter/margarine thinly.
• Reduce creamy and oily sauces, such
as salad creams and mayonnaise.
• Replace coconut milk with low-fat
milk/yoghurt when preparing curries
and gravies.
• Reduce intake of saturated fat (butter,
lard, coconut oil, palm oil) by
replacing with unsaturated fats and
oils (soft margarine, canola/corn/
olive/peanut/rice bran/soyabean oil).
Fish
• Have fish, especially oily fish such as
sardine, mackerel and salmon at least
3 times a week.
Eating out
Eggs
• Replace fried noodles with soup
noodles occasionally.
• Cut down deep-fried food and snacks
to twice a week, at most.
• Request for less oil and less gravy
when ordering food at hawker stalls
or restaurants.
• Have no more than 2-3 egg yolks
per week. Cholesterol is only found
in the yolk. Egg-white has no fat or
cholesterol and may be consumed
freely.
6
• Cut down creamy pastries, kuehkueh and desserts made with coconut
milk to at most, twice a week.
• Have fresh fruit instead of cakes,
pastries and other baked products.
TIPS FOR
INCREASING FIBRE
IN YOUR DIET
Dairy Products
• Remember 2+2
- have 2 servings* of fruit
(with skin on if edible) and
2 servings* of vegetables
every day.
• Go for wholegrains
- in bread, cereals, buns, biscuits
and pasta.
• Replace
- some white rice with brown
(unpolished) rice.
- meat partially with beans,
legumes or tofu, e.g. add
cooked beans to casseroles
or stews.
• Use skimmed or low-fat milk and
products.
• Replace non-dairy creamer/whitener
with skimmed/low-fat milk. Nondairy creamers/whiteners usually
contain at least 35% fat. The fat is
hydrogenated vegetable fat and hence
highly saturated.
• Replace sweetened condensed/
evaporated milk with skimmed/
low-fat milk.
Cooking Methods
• Boil, steam, grill, bake, roast, poach,
microwave, stew or stir-fry with little
oil rather than deep-fry.
• Use a non-stick pan to reduce the
use of cooking oil.
• Chill stews/casseroles/soups. Scoop
out the layer of solidified fat on
the top.
*Example
of 1 serving of fruit:
Banana, 1 medium
Apple/Orange/Pear, 1 small
Honeydew/Papaya/Pineapple, 1 wedge
Grapes, 10
*Example
of 1 serving of vegetables:
3
• 100g cooked vegetables ( /4 mug**)
• 100g raw non-leafy vegetables
• 150g raw leafy vegetables
**refers to a standard 250ml mug
Try these quick tips:
• For crispy fish: roll in cornflakes or
breadcrumbs and bake.
• For crispy chicken: remove the skin;
dip in skimmed milk mixed with
herbs and spices; roll in bread
crumbs or cornflakes and then bake.
7
Sample CholesterolLowering Diet Plan
Low-fat foods are easy to prepare and taste just as good!
SAMPLE 1
To lower your blood cholesterol, limit your intake of all types of fat, especially saturated fats.
The following diet plans are a general example, of the type of foods you could eat. If you are
overweight and need to lose weight, ask your doctor/dietitian for advice on what type of diet
is best for you.
Serving size
BREAKFAST
Wholemeal toast
Hard-boiled egg (without yolk)
Soft margarine
Jam
Tea with low-fat milk & little/no sugar
2 slices
1
2 tsp
2 tsp
1 cup
SNACK
Raisin bun
Milo with low-fat milk
1
1 cup
LUNCH
Plain rice
Fish masak pedas
Chap chye
Apple
Water
1 bowl
1 portion
1 portion
1
1 glass
SNACK
Pear
1
DINNER
Plain rice
Chicken curry with low-fat milk
Stir-fried long beans with carrots
Stir-fried tofu with assorted vegetables
1 bowl
1 portion
1 portion
1 portion
8
SAMPLE 2
Serving size
BREAKFAST
Peanut porridge
Coffee with low-fat milk & little/no sugar
1 bowl
1 cup
SNACK
Low-fat yoghurt
1 cup
LUNCH
Fish soup beehoon with vegetables
Barley water, lightly sweetened
Banana
1 bowl
1 glass
1
SNACK
Red bean bun
Milo with low-fat milk
1
1 cup
DINNER
Plain rice
Stir-fried tofu with meat
Stir-fried cabbage with tanghoon
& mushroom
Grapes
9
1 bowl
1 portion
1 portion
10
SAMPLE 3
Serving size
BREAKFAST
Idli
Dhal curry (no coconut milk)
Tea with low-fat milk & little/no sugar
3 slices
1 portion
1 cup
SNACK
Plain biscuits
Coffee with low-fat milk & little/no sugar
3 pieces
1 cup
LUNCH
Plain rice
Chicken masala or chicken stew
(remove chicken skin)
1 bowl
1 portion
Stir-fried mixed vegetables
Papaya
1 portion
1 wedge
SNACK
Low-fat yoghurt
1 cup
DINNER
Plain rice
Stir-fried sardine with onion
Stir-fried cauliflower with potato & chilli
Orange
1 bowl
1 portion
1 portion
1
10
Towards A Healthier Heart
Lowering your blood cholesterol will reduce your risk of heart
disease. Encourage your family, friends and colleagues to have their
blood cholesterol checked too!
Remember, it’s never too late to help your heart!
For more information on health matters:
call HealthLine
1800 223 1313 (personal advice during office hours)
1800 848 1313 (24-hour pre-recorded health information)
Copyright © HPB B E 355-02/R04
March 2004
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